Weighted Crunches

Abs

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Otot yang kerja

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Depan

Crunch dengan beban di dada, cara paling sederhana menambah beban progresif tanpa mesin.

Cara melakukan

1

Lie flat on your back with your feet flat on the ground or resting on a bench with your knees bent at a 90 degree angle.

2

Hold a weight to your chest, or you may hold it extended above your torso. This will be your starting position.

3

Now, exhale and slowly begin to roll your shoulders off the floor. Your shoulders should come up off the floor about 4 inches while your lower back remains on the floor.

4

At the top of the movement, flex your abdominals and hold for a brief pause.

5

Then inhale and slowly lower yourself back down to the starting position.

Progres

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